Sam got in touch with The Performance Project coach Jerome Bolze with the goal of getting a little leaner for a holiday to Ibiza. After 14 weeks of graft, he had some professional photos taken.
Here’s the week by week progress in pictures:
The ‘Before’ Pictures….
3 Weeks In…
4 Weeks in…
5 Weeks In….
6 Weeks In…
7 Weeks In…
8 weeks In…
9 Weeks In…
10 Weeks In…
11 Weeks In…
12 Weeks In…
14 Weeks In (morning of the photoshoot)
Now it was time to have a bit of fun…..
Sam put on a bit of baby oil, did a few bicep curls and then we got some pictures with a half decent camera.
Final Comparison Picture…
Not bad eh?
Monday – Upper Body
Tuesday – Lower Body
Wednesday – Rest
Thursday – Upper Body
Friday – Lower Body
Saturday – Rest
Sunday – Rest
Cardio – 1x football training per week, 2x long distance walks per week, 1x high intensity cardio session per week.
For the first 10 weeks Sam was consuming around 2,500kcals per day. He ended the final 4 weeks of the program consuming closer to 2,250kcals per day.
The first 6 weeks were very basic and Sam simply followed guidance in terms of what to eat for breakfast, lunch, dinner and snacks. By the end of the program Sam was pretty anal with recording his intake and made sure that he tracked everything that he ate into the MyFitnessPal nutrition tracker (mobile app).
It’s important that people realise that achieving a result like this in just 14 weeks isn’t easy. For most, it’s actually pretty unrealistic.
Sam has past training experience and has previously got himself into reasonably good shape. Here he is pictured back in 2010 whilst on a student trip to Africa.
Sam has been great to coach and this result is a testament to what can achieved when someone nails the basics and is prepared to invest in a coach.
A few words from Sam:
“People tend to get worked up and over complicate things when it comes to training and losing weight but I knew Jerome’s ethos was all about doing the basics and getting results.
Checking in weekly and having daily support / contact from Jerome was fundamental to the result achieved after 14 weeks. I think a big part of the success was me not having to stress about anything. So, as soon as I was hitting a plateau or I was feeling demotivated in the gym, that’s when Jerome stepped in and tweaked a couple things which kept me progressing!”
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